Variations of exercise movements to strengthen the bones of people with osteoporosis

Even though you have osteoporosis, never be lazy to exercise! Actively moving the body every day can actually help maintain health and strengthen porous bones. However, of course the types of sports that can be done are not arbitrary. Gymnastics is a variation of exercise that is recommended for people with osteoporosis. Here's the guide.

Simple exercise movements for people with osteoporosis

Gymnastics is a type of sport that combines strength and flexibility training. Strength training is great for defying gravity and putting stress on the bones. Later, bone cells will send signals to the brain to stimulate the production of additional bone tissue to strengthen it.

Here are various exercise movements that you can try at home:

1. Foot stomps

This gymnastic movement is useful for training the main areas of the body affected by osteoporosis, especially in the hips.

To do this movement is very easy. While standing, try to stamp your feet on the ground and imagine that you are smashing a can.

Repeat four times on each leg. Then, replace it with the other leg in the same motion.

To maintain balance, stick to a sturdy fence, wall, or table.

2. Bicep curls

Bicep curls are exercise movements performed with the help of dumbbells weighing 0.5 to 2 kg. This one sport can be done either sitting or standing. Here's a guide to the movement:

1. Hold a dumbbell in each hand.
2. Pull or bring the dumbbell from below towards the front of the chest.
3. Lower your arms as if back in the starting position.
4. Repeat the movement 8 to 12 times in each set before resting and entering the second set.

3. Shoulder lifts

Shoulder lifts are movements used to strengthen the shoulder area. For people with osteoporosis, this exercise can be done either standing or sitting.

To do this, you will need weights or dumbbells. After that, then do the movement in the following ways:

1. Hold the dumbbells in both hands.
2. Hands are in the lower position and on the side or on the right and left respectively.
3. Slowly, raise your hands so that they are straight with your shoulders. May be under it but not more than the shoulder.
4. Repeat the movement 8 to 12 times in each set before resting and entering the second set.

4. Harmstring curl

Harmstring curls are exercises for osteoporosis that help strengthen the back muscles of the upper legs. This exercise is best done in a standing position. If necessary, place your hands on a firm grip for balance.

The following is a movement guide for doing harmstring curls:

1. Open your feet shoulder width apart.
2. Lift your left leg towards your butt.
3. Then lower it slowly.
4. Repeat the movement 8 to 12 times for each leg before resting and moving onto the other leg.

5. Hip leg lifts

This one exercise movement helps strengthen the muscles around the hips and improves the balance of the body with osteoporosis. Here's a guide to doing hip leg lifts:

• Keep your feet hip-width apart.
• Lift one leg to the side in a straight position, about 15 cm high off the ground.
• Lower leg and repeat 8 to 12 times for each leg before resting and moving onto the other leg.

6. Squats

Squats are exercise movements that can strengthen the front legs and buttocks of people with osteoporosis. Here's a guide to the proper squat movement:

1. Keep your feet hip-width apart.
2. Place your hands on a table or sturdy post for balance if necessary.
3. Bend your knees slowly until you are in a half standing position or as if you were going to squat.
4. Keep your back straight with your body leaning slightly forward.
5. Repeat the movement 8 to 12 times per set.

7. Ball sit

This exercise can help improve the balance of the body for people with osteoporosis and strengthen the abdominal muscles.

If possible, don't do this sport alone. Get someone else to watch you so you don't fall or get injured.

Here's how to do ball sit exercises:

• Prepare an exercise ball then sit on it with your feet firmly on the floor.
• Keep your back straight or straight.
• If possible, raise your hands to the sides with your palms facing forward.
• Hold the position for one minute if possible.
• Repeat the exercise as many times as you can.

8. Standing on one leg

This exercise helps improve the balance of the body with osteoporosis so that it is not easy to fall.

This is important, considering the risk of fractures in people with osteoporosis due to falls is very high. For that, try to practice this gymnastic movement at home by:

• Stand by the pole holding on to it. You can also hold on to a table or anything sturdy
• Then, raise one leg up to chest or stomach level for one minute
• Repeat this exercise on the other leg in the same way

Other exercise exercises for people with osteoporosis

Source: Columbia Memorial Hospital

In addition to the various exercise movements that have been mentioned, here are other types of exercise that are recommended for people with osteoporosis:

Taichi

Taichi is a great sport for people with osteoporosis to keep bones strong. This is also confirmed by research published in the International Journal of Environmental Research and Public Health.

The results prove that tai chi exercises help slow down the thinning of bone mass, especially in the shin, spine and thighbone areas.

Besides that, according to Dr. Paul Lam, a family doctor and professional tai chi practitioner, this exercise reduces the risk of falls. Falls and injuries are among the most dangerous problems for people with osteoporosis.

In taichi there are various movements that can be applied in everyday life to prevent someone from falling. Therefore, this exercise or exercise will be very beneficial for people with osteoporosis.

Taichi also has many other benefits, such as:

• Relieves stress and depression
• Improve concentration and memory
• Improve balance and body coordination
• Builds stamina and muscle strength
• Improve posture
• Improve circulation, heart health, and lungs

Yoga

Yoga is a type of exercise that is also good for people with osteoporosis. This conclusion is based on evidence from research published in Topics in Geriatric Rehabilitation. Research has found that bone mineral density in osteoporosis sufferers increases after practicing yoga.

This density is especially increased in the spine, hips, and thighbone areas. In order to benefit from this one exercise movement, you should do it under the supervision of an expert instructor.

Don't forget heating and cooling

Warming up must be done before doing gymnastics when you have osteoporosis. Warming up can be done with simple movements for example by stretching the body. This is done to prevent injuries and cramps during exercise.

Doing simple dance moves and walking can also be warm-up options that you try. Warm up can be done 10 to 15 minutes before the main exercise starts.

Apart from warming up, cooling down is no less important in exercising. Cool down should be done for the last 5 to 10 minutes before ending the exercise.

Cooling down can be done by taking deep breaths to relax the body. In addition, stretching muscles can also be part of cooling down before ending your exercise session.

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